CrossFit & Fitness

Looking to spice up your push-up routine? Why not try flipping them on their head–literally–with the handstand push-up. This topsy-turvy move is the perfect way to up the ante in the gym, but proceed with caution when attempting these upside down push-ups. We talked with John Warnek, Head Coach and owner of Iron Cross Athletics in Phoenixville, PA, to get some advice on improving our handstand push-up technique and tips on how to ease into this advance exercise.

“If you tell someone that’s strong enough to flip up to the wall and get their head to the floor and come back up, they’ll do it,” Warnek said. “But there are definitely ways to make this easier and make it more efficient.” Here are six tips for perfecting your handstand push-up technique.

Know the Basics

Also known as a vertical push-up or the inverted push-up, handstand push-ups test an athlete’s strength and balance. The upside down move begins in the handstand position, with the heels of your feet resting against a wall. “Basically, you kick up to a wall, you get your body nice and rigid, you lower your head to the floor, and then you press back up to the top,” explains Warneck. While traditional push-ups support approximately 70% of your body weight, handstand push-ups lift nearly your entire body weight.

Focus on Your Shoulders

“The first thing to talk about is shoulder positioning,” Warneck stresses. “What a lot of people try to do is like a straight line–hand, head, hand in a straight line. What you actually want is more of a triangle. I get my fingers pointing toward the wall and when I get up there, I’m going to try and twist my elbows so the inside of my elbow is facing the wall and the point of the elbow is facing back into the room.”

Suck It In

While handstand push-ups rely heavily on triceps, shoulders, and deltoids, this move cannot be executed properly without engaging your core. Knees should be bent slightly to get your feet to the wall, but your back should not be arched drastically. Ensure your core is tight and your stomach is slightly concave.

Get Mobile

Shoulder mobility is key in executing handstand push-ups. Before flipping upside at the gym, run a simple test to check your shoulder mobility: Stand with your back to the wall, pull your shoulders back, and raise your hands up. You should be able to stretch your arms back to the wall. “You’ll see a lot of people, especially guys who have been bench pressing all their lives, they lost a lot of shoulder mobility,” Warneck reveals. Work on your flexibility, especially in your shoulders, before attempting handstand push-ups.

Pump It Up

Having the balance and strength to kick up to the wall and hold yourself upside down is only half of the battle. You also need to be strong enough to lower your head to the floor and raise yourself back to the starting position. It’s important to build the strength necessary to complete the upside down push-up move. To build strength, “we have you do shoulder presses usually with dumbbells or a bar,” Warnek describes. “Still trying to stress all the same things: To create the hollow body position, elbows out front, shoulders pulled back.”

Practice Makes Perfect

Handstand push-ups aren’t easy, but there are simple things you can do to work your way up the wall. Practice holding the handstand position against the wall and slowly add in lowering-and-raising targets with the help of coaches. Warnek also adds, “Somebody who has never kicked upside down… we have them go headstand first, then we get two people on either side and actively lift them just to make sure they can support themselves upside down. Then we can work on kicking up.” Lastly, Warnek suggests “regular old push-ups on the floor” as a good step towards getting strong enough to do handstand push-ups.

Originally published at http://www.wodlounge.com/tips-perfecting-handstand-pushup/

Whether you’re just starting to dip your tastebuds into the Paleo Diet, or are so engrossed in ancestral eating that you’ve recently moved into a cave, cracking open a Paleo cookbook or two can only improve your nutritional happiness. From Paleo Diet guides to eating for athletes, this collection of seven mouth-watering cookbooks will get you in the kitchen and on the road to Paleo satisfaction.

Paleo Recipe Book

This massive tome is an excellent resource for everyone—from beginners to ancestral eating experts. Jammed between its covers are more than 350 recipes, eye-popping photography, and basic information vital at any stage of the Paleo Diet. The Paleo Recipe Book’s 8-week meal plan is a great starting point for Paleo rookies, but veterans can also find inspiration in this extensive Paleo guide. paleorecipebook.com, $27

Paleo Hacks

PaleoHacks.com’s active community message board is like having hundreds of Paleo Diet experts constantly on call. Want to learn how to thicken gravy without flour or cornstarch? PaleoHacks has the answer. Want to know where to buy bear fat in British Columbia? Strangely enough, more than one member of the Paleo Hacks’ community can point you in the right direction. Along with an active message board, PaleoHacks has also published six Paleo guides and cookbooks. Paleo Hacks books cover everything from recipes to meal plans to Paleo guides for dining out. paleohacks.com, $37

Your Guide to Paleo

Armed with the proper knowledge, the Paleo Diet can be simple and irresistibly delicious. Your Guide to Paleo introduces the reader to Paleo’s basics by covering foods to eat and avoid, how to cook, and the best ways to live the Paleo lifestyle. This Paleo guide not only spells it out for you, but also brightens the page with colorful illustrations. yourguidetopaleo.com, $23

Primal Palate

Written—and taste-tested—by a Paleo-loving couple, Primal Palate is an interactive website where hungry cavemen can find recipes, meal planners, and three Paleo-inspired books. Newbies can turn toThe 30 Day Guide to Paleo Cooking, while experience ancestral eaters can find Paleo party inspiration in Gather. Primal Palate’s first book was a collection of 200 recipes ideal for any Paleo kitchen. primalpalate.com, $29

Paleo Diet in a Box

Paleo Diet in a Box is more of a masterclass than a simple book. This program is a six week online nutrition training system geared towards athletes who are looking to get faster and stronger through diet. Nutritionist and strength coach Justin Lord directly connects the Paleo Diet to physical performance as he walks students through strategies for eating clean, matching nutrition to specific fitness goals, and how to accelerate fat loss. Paleo in a Box is delivered in videos, audio MP3s, and PDF downloads over the course of six weeks. paleodietinabox.com, $291

Mary, The Paleo Chef

Penned by a personal Paleo chef and lifestyle coach to the stars, this digital cookbook is a collection of 16 elegant eats and 15 tantalizing cocktails. Chef Mary wrote this cookbook to remind ancestral eaters that the Paleo Diet is not an end to fancy dishes and cheers-worthy libations. This e-cookbook includes recipes for Pomegranate Pork Belly and Lavender Honey Bee’s Knees cocktail—hungry yet? paleochef.com, $20

1000 Paleo Recipes

Claiming to be the biggest collection of Paleo recipes on the planet, this e-book will tempt your taste buds with easy and delicious step-by-step recipes. Over the course of several months, you’ll receive 250 recipes at a time, giving you bite-sized chunks of the massive collection to explore. 1000 Paleo Recipes cover everything from breakfast to dessert and chicken to smoothies. 1000paleorecipes.com, $27

Originally published at http://www.wodlounge.com/best-books-fuel-paleo-diet/

There’s nothing like a little friendly competition to raise your spirits and get you pumped up about CrossFit. But don’t forget it’s still a contest, and last minute nerves can have you rushing out the door and leaving important supplies behind.

On the day of a CrossFit competition, your mind should be focused on deadlifts and not the tape you forgot at home. Keep your head in the game by using this comprehensive list to pack for the big day.

WARM­-UP GEAR

While some competition runners may provide small warm-up areas to CrossFitters, it’s a huge risk not packing the supplies you need to warm-up your body properly. A simple jump rope is all you need to get your heart pumping before the competition, and a yoga mat is ideal for stretching.

Jump rope

Yoga mat

COOL DOWN GEAR

A CrossFit Competition may not be a regular WOD, but be careful not to stray far from your routine. Cool downs are vital for recovery, so remember to pack all the essentials you may need to stretch and knead your muscles after an intense day of CrossFit.

Foam roller

Lacrosse ball

Compression gear

CLOTHING AND SHOES

Typical CrossFit competitions last all day, almost guaranteeing that you’ll be nice and sweaty half way through. Stay comfortable and dry by packing extra clothes to change into midday, and try slipping on sandals between workouts to give your toes some breathing room. Keep in mind that game day is not the day to break in a new pair of shoes. Pack comfortable pairs of Oly shoes and flat shoes to switch between heavy lifting WODs and Metcon WODs.

Oly shoes

Flat shoes

Sandals

Shirts (2)

Shorts (2)

Socks (2)

Hooded sweatshirt – it can get cold, plus you’ll want to stay warmed up

Head bands or bandana

Plastic bag for wet clothes

Towels

Post­-competition street clothes – for an after party or just to slip out of those stinky clothes.

TOILETRIES

The key to succeeding at a CrossFit competition is to always be prepared. Think of all the basics you use daily and be sure you have them packed for game day. Competition runners will sometimes have gym staples lying around—such as tape or first aid kits—but there are no guarantees, always bring essential toiletries and first aid supplies with you.

Tape

Chalk

Scissors

Hair ties

Deodorant

Shampoo and conditioner

Body soap

Chapstick

Hand sanitizer

First aid kit

Sunscreen

Sunglasses

FOOD AND WATER

Concessions are common at CrossFit competitions, but never guaranteed or healthy. Pack food and water to stay fueled up over the course of a long day. Seal various snacks into small plastic bags for convenient bites between workouts. If you’re able to pack a small cooler, whip up some chicken salad for a more substantial lunch. Water is vital, so bring a lot of it—don’t assume cold, clean water will be on hand at the competition.

MISCELLANEOUS

Staying comfortable and relaxed can go a long way on the day of a CrossFit competition. Bring your own chair to rest your weary bones between workouts, and pack a distraction or two to help ease your mind—an iPod with your favorite music or a great book.

Cash

Camera

iPod and headphones

Portable folding chair

Bug spray

Originally published at http://www.wodlounge.com/what-to-pack-crossfit-competition/

Although the Paleo Diet may seem like another trendy weight loss plan, this lifestyle has its roots not only in the Paleolithic Age, but also in science. The Paleo Diet was first popularized in the 1970s by gastroenterologist Walter L. Voegtlin. Voegtlin argued that humans are “carnivorous animals” who would benefit from a diet similar to our Paleolithic ancestors—foods rich in protein and fat with very little carbohydrates. Since Voegtlin’s revolutionary theory, thousands have decided to endorse and partake in more caveman-friendly fare.

Basically, the Paleo Diet promotes fat—and not carbs—as the body’s biggest source of energy. Our ancestors had easy access to meat, and seasonal fruits and veggies. More relaxed Paleo eaters also say small amounts of dairy are fine. The biggest no-nos on the Paleo Diet are saturated fats, wheat, refined sugar, and almost all packages and processed foods. The best part? Bacon has the Paleo Diet’s seal of approval!

As you embark on your Paleo adventure, it’s vital you have tools to ensure success. You’ll need a map, a compass, and beef jerky for the road. Here are seven resources to guide you through the first weeks of your brand new Paleo lifestyle.

1. Get Paleo’s Story Straight: As you dive into the world of Paleo, it’s helpful to understand the history and science behind the lifestyle. Luckily for us, people like Dr. Sarah Ballantyne (a.k.a The Paleo Mom) and Robb Wolf have created foolproof guides to Paleo eating. Check out the Paleo Mom’s simple starter guide. Or, if you want a shorter explanation, look no further than Robb Wolf: What is the Paleo Diet.

2. Learn the Paleo Food Pyramid: Without a proper understanding of what is and is not allowed on the Paleo Diet, a trip to the grocery store can be daunting. You might know the rules, but seeing a complete list of foods that have a caveman’s stamp of approval is incredibly useful. Check out The Ultimate Paleo Guide and Paleo Plan for comprehensive (and super easy to understand) lists of ancestral foods.

3. Tune in to YouTube Channels: YouTube has more to offer than just adorable videos of puppies. Experts and enthusiasts alike create and post Paleo-focused videos on YouTube. A YouTuber simply known as PaleoDiet posts videos about the history and science behind ancestral eating. YouTuberSexyPaleoFood posts videos about the Paleo lifestyle, cooking, and basic tips and tricks to maintaining a Paleo diet.

4. Let Recipe Blogs Make Your Mouth Water: The internet has easily eclipsed cookbooks in recent years. Food blogs are all over the web, and the Paleo Diet has inspired many cooks-turned-bloggers to post irresistible Paleo recipes for the world to try. Nom Nom Paleo is written by Michelle Tam who includes eye-catching step-by-step photographs with each recipe. Sarah Fragoso over at Everyday Paleo posts lifestyle pieces, awesome recipes, and food photography so delicious you can almost taste it. Find a Paleo Diet food website that makes you hungry! Visit it frequently to find new recipes and to stay inspired.

5. Build a Meal Plan: As you become accustomed to your new Paleo lifestyle, picking the right foods will be second nature. But as you get started with the Paleo Diet, having a structured meal plan may be beneficial. Caveman Strong offers Paleo eaters a two week plan which includes meal ideas for breakfast, lunch, dinner, and snacks. Robb Wolf also offers up basic meal plans for everyone from Paleo rookies to endurance athletes. You can check out the meal plans here.

6. Adopt the 85:15 Rule: Nearly any Paleo eater will admit that kicking processed carbs was the hardest step towards a healthier lifestyle. While the Paleo world is bursting with mouthwatering bites, the siren song of pancakes at Sunday brunch or a slice of pizza during the hockey game can be impossible to resist. Fortunately, it’s possible to maintain a healthy Paleo Diet and still sink your teeth into jam-slathered toast… occasionally. Many experts recommend the 85:15 Rule: 85% of the time you’re strictly Paleo, 15% you enjoy non-Paleo food. This rule translates to 2 or 3 “cheat meals” each week, or even an entire cheat day every 1-2 weeks.

7. Start Fresh: It won’t be easy, but purging your kitchen of non-Paleo food will help you totally commit to this caveman diet. As you sort through your fridge, you’ll most likely toss expired mustard you didn’t know you had, but you’ll also learn exactly what kind of strange ingredients and chemicals you’ve been ingesting for years! Read each label, recycle what you can, and breathe a sigh of relief once your kitchen is Paleo-friendly.

Originally published at http://www.wodlounge.com/7-steps-eating-caveman-starter-guide-paleo-diet/

Luckily for the wandering CrossFitter, there are thousands of affiliate gyms across the world—more than 5,000 are located in the United States alone! You can’t travel far without stumbling across a local box that has the resources you need to train, but also a whole new code of conduct to abide by. With help from CrossFit Coach and frequent explorer Ryan Engelhardt of CrossFit Kennesaw in Marietta, Georgia, we’ve compiled a list of ten simple rules traveling CrossFitters should follow.

1. PLAN

Once your vacation is planned check out map.crossfit.com to find the nearest box. Get to know the gym through online research—explore the website, read about the coaches, and check out any photos they may have posted. Most importantly, note the gym’s hours and class schedule.

2. LEARN THE RULES

Some boxes may have a code of conduct listed on their website or inside the gym, but rules can also be passed along to members via word of mouth. If you don’t see rules posted, ask. Inquiring about the law of the land is not only a sign of respect, but will also keep you safe.

3. WHEN IN ROME

Remember that you’re in someone else’s house, so don’t insist on acting like you’re at home. Coach Engelhardt gives this example: “Just because everyone warms up barefoot in your home gym, doesn’t mean you should walk around barefoot in a gym you’re visiting.” Upon arriving at the gym, take a moment to observe your surroundings to find clues about the gym’s culture.

4. CALL AHEAD

If you’re a more advanced athlete and are working with a coach on a specific training schedule, it’s best to give the gym you’re visiting a heads up. Call ahead and ask if the gym has any open hours and then explain your training regime. Most boxes will be happy to accommodate you as long as they know what to expect.

5. BE FLEXIBLE

If you don’t have a specific training schedule and simply want to drop in on a scheduled class, be flexible. The WODs at the gym you’re visiting may be much different from the WODs at home. Ask questions if you’re confused and enjoy a break in your routine!

6. BE PUNCTUAL

Show up early for scheduled classes to give yourself plenty of time to meet the coaches, learn the rules, and understand the workout. Walking into a class late can leave a bad first impression with the gym you’re visiting.

7. TAKE ADVICE

Always defer to what the coach is telling you, unless you’re being directed to attempt something dangerous, then use common sense. Coach Engelhardt explains, “If a coach tells you, “I’d like you to reduce the weight you’re lifting, because I don’t like your form,” do it. Even if your coach at home approves.” It’s important to respect the coaches on site.

8. RELAX

Coach Engelhardt reminds us, “ego is an athlete’s worst enemy.” Visiting a new gym and checking out stronger, more advanced athletes may inspire you to push yourself too far. Take a deep breath and remember you’re off home turf before attempting to break any local records. “Sometimes a vacation is a good excuse to get some rest in,” adds Coach Engelhardt.

9. ENJOY YOURSELF

Your gym can start to feel like a second home, so visiting a strange box can be nerve wracking. Remember to enjoy yourself! Visiting distant CrossFit gyms is an excellent way to connect with fellow athletes and shake up your routine.

10. SAFETY FIRST

In addition to learning the rules, it’s also important to be aware of your own capabilities before squatting at a different gym. “I would caution beginners who have not completed an introductory course at their home gym,” warns Coach Engelhardt. Learning CrossFit techniques and lifts is best done at your local gym, and not at a strange box while on Spring Break.

Originally published at http://www.wodlounge.com/10-tips-visiting-crossfitters/

‘Tis the season to put your CrossFit training to the test! The CrossFit Games season is upon us with registration now live, and competitors training for the February 27th release of the first Open workout. You squat all year with this elite athletic contest in mind, but now is the time to up the ante in pursuit of a spot at Regionals.

Here are seven tips to jack up your CrossFit Open training:

1. MARK YOUR CALENDAR

The first Open workout will be released on February 27th. Over the course of five weeks, one workout will be released every Thursday, giving competitors until the following Monday at 5 p.m. Pacific Time to officially record their scores. Mark the dates and ensure you have adequate time to attempt the workout and record your performance. It’s also important to note that some affiliates join together to judge workouts publicly. This is done in an attempt to take pressure off individual boxes and to build camaraderie between athletes. Check with your box or local affiliates to see if any group workouts are schedule for the CrossFit Open.

2. DO PAST WORKOUTS

The CrossFit Games website has posted all the Open Workouts from the past three years. Try your hand at the workouts and judge your performance to determine what you should focus on when moving forward with your training. http://games.crossfit.com/workouts/the-open/2012

3. FINE TUNE SKILLS

As you attempt past Open workouts, are there specific moves you struggle with? It’s important to move efficiently to prevent fatigue and injury. If there are moves you cannot do flawlessly, now is the time to master them.

4. TARGET MOBILITY AND STABILITY WEAKNESSES

Each CrossFit move depends heavily on stable spines and flexible joints. As you work your way through past Open workouts, note any instability or stiffness you may feel. Add more stretches, yoga, or longer recovery sessions into your workouts.

5. BUILD STAMINA

In the three or four weeks leading up to the first Open workout, do all WODs at 100%. Upping the intensity is an excellent way to prepare for the pressure of the competition and also identify your weaknesses. Going 100% may mean adding more rest days into your schedule, but a little extra rest and relaxation is vital to your performance.

6. REST

The week before the first Open workout is released, consider cutting down your WOD volume. One option is to complete your regular WODs but cut the repetitions in half or reduce loads to the minimum. Minimizing the impact on your body while still staying sharp is key to performing at your best. Throughout the five-week Open, make sure to rest… a lot.

7. TEST YOUR MENTAL STRENGTH

Checking the leaderboard on the CrossFit Games website can be both exhilarating and debilitating. Seeing so many competitors from all over the world is exciting, but noting the ability of these extraordinary athletes can make you question your own strength and skill. Remember that you’re capable of more than you think. Training for the CrossFit Games puts a lot of emphasis on physical strength, but staying mentally strong is just as important.

Originally published by http://www.wodlounge.com/7-ways-to-prep-for-the-crossfit-open/

Put your iPhone to work at more than just Tweeting. Use it to track your progress, time your intervals and find sweat-inducing WODs hundreds of miles from the gym. Here are the seven hottest CrossFit apps for iPhone and Android.

SUGAR WOD

SugarWOD puts your gym in the palm of your hand. Even away from the box, you can log your workout results, check the leaderboard and send your comrades virtual fist bumps. SugarWOD is available free for iPhone and connects you to CrossFitters across the globe as well as to thousands of workouts.

TIMERS PRO

Utilized by the bigwigs at crossfit.com, Timers Pro is an incredibly simple tool used by CrossFit pros. Timer Pro offers six different timers to its users, from interval timer, to stopwatch, to lap timer. Listen to music while running as many timers as you like, and count reps or sets by touching anywhere on the screen. This app is available for iPhone and costs $1.99.

UBERSENSE

Used by more than a million athletes and coaches, Ubersense is the ultimate way to record, analyze and improve your skills. Record or import video of your moves and analyze your abilities with slow-motion playback, zoom and side-by-side comparisons. Share your progress online and turn to the Ubersense community for drills and coaching profiles that will help you improve. This is an invaluable tool for coaches hoping to train and track their clients’ progress. Ubersense is available for free on iPhone.

RUNKEEPER

More than 26.2 million people use RunKeeper to track their runs, bike rides, cross-country skiing and more using their phone’s GPS. RunKeeper offers users detailed statistics about their physical activity, including pace, distance and time. Stay motivated with Personal Record notifications when you reach a new milestone, and follow training plans to meet your goals. This app is available for free on iPhone and Android.

MYFITNESSPAL

Fitness is about more than just pumping iron and running a marathon. Watch what you eat with help from MyFitnessPal. This free app remembers your favorite dishes, saves entire meals and has a massive food database for users to browse. Set calorie goals and let MyFitnessPal break down your daily diet into fats, carbs, protein, fiber and more. Enter workouts and track how many calories you consume and burn each day with the help of this comprehensive app available on iPhone and Android.

BIG LIFTS 2

Leaves the spreadsheets at home and track your strength, 5/3/1 and Smolov Junior training with this easy to use app. Big Lifts 2 is free on iPhone and Android and allows users to add and modify lifts and log lifts through cycles. Let Big Lifts calculate your plate load and check out detailed graphs that track your progress

TRAVEL WODS

Travel across the globe with your CrossFit box packed in your carry-on! The Travel WODs app includes over 120 Workouts of the Day that require zero pieces of equipment. Use your bodyweight to rock various CrossFit workouts in hotel rooms, bedrooms or small workout areas. Use Travel WODs’ white board to track your progress and add new workouts to challenge yourself. A built-in timer and progress graph makes reaching new goals easy. Travel WODs costs $1.99 and is available for iPhone and Android.

Originally published at http://www.wodlounge.com/smallest-powerful-crossfit-tool-mobile-phone-app/

The internet is overflowing with incredible CrossFit resources. From Twitter feeds to blogs, online CrossFit knowledge is endless. For a visual look at this sport, look no further than YouTube where CrossFitters across the globe post videos about technique, competition and pure-and-simple WODs. Here are the five greatest CrossFit YouTube Channels.

CROSSFIT HQ

This YouTube Channel is the official site for CrossFit® videos. CrossFit® explains, “The CrossFit® program is designed for universal scalability making it the perfect application for any committed individual regardless of experience.” This YouTube Channel demonstrates its inclusive philosophy by posting videos for everyone: from introductions to CrossFit, to inspiration for athletes, to weightlifting how-tos. This channel is for everyone from people curious about CrossFit to elite CrossFit athletes.

MOBILITY WOD

Kelly Starrett’s YouTube Channel focuses on MobilityWOD which is billed as the ultimate guide to resolving pain, preventing injury and optimizing athletic performance. This YouTube Channel helps viewers increase flexibility and treat injuries through stretches and exercises that hone in on every joint. Starrett also helps his viewers deal with everyday pain, such as sitting through long flights in cramped airplanes.

BARBELL SHRUGGED

Barbell Shrugged is recorded as a podcast but includes beautifully shot video that makes watching this CrossFit talk show even more enjoyable. Every Wednesday the Barbell Shrugged crew talks about CrossFit, strength, conditioning and throws in good natured humor that keeps viewers coming back. Check out Barbell Shrugged’s YouTube Channel to learn about the sport of CrossFit from an entertaining angle.

PAT FLYNN

Pat Flynn’s YouTube Channel offers an “intelligent approach to strength, conditioning and lifestyle augmentation.” Flynn’s videos are comprehensive, covering topics from the Paleo Diet to workout tips. A majority of the videos are detailed weightlifting tutorials in which Flynn walks his viewers through various kettlebell workouts and techniques.

HOOK GRIP

Hookgrip’s YouTube Channel is all about Olympic-style weightlifting. Viewers tune into this channel to see Olympic weightlifters in action and to learn more about professional weight lifting techniques. A handful of videos on Hookgrip’s channel offer slow-motion views of lifts, offering viewers a close-up look at expert weight lifting.

Originally published at http://www.wodlounge.com/5-best-crossfit-youtube-channels

Spartan Races are among the many adventure-based races to challenge runners and fitness buffs. With four levels that range from 3 to 26 miles, Spartan Races will have you sprinting through unknown obstacles. Race organizers don’t release a map of the course before events, but you can be guaranteed mud, water, barbed wire and blazing fire—we’re serious. Created by seven ultra athletes and one Royal Marine, Spartan Race’s goal is simple: To get your heart pumping, your adrenaline rushing and motivate you towards a healthier, fitter lifestyle.

Sounds intense? It is, but Spartan Race organizers won’t just throw you into the fire—sign up online to receive Spartan Race’s Workouts of the Day. While training for your extreme race, these WODs will push you to focus on Spartan’s philosophy of total fitness: Flexibility, strength, muscle endurance and aerobic power.

Spartan Race doesn’t keep a public database of past WODs, so what you have in your email inbox is what you get. Until now.

“As a Spartan Racer and general fitness enthusiast I’ve found the Spartan WOD’s to be very beneficial,” explains Dario Cantatore, the brains behind the Spartan WOD database. “The Spartan Race company emails the WOD’s every day but they don’t keep a running list of them, so if you haven’t subscribed before you will never see the list of workouts you have missed in the past.” To solve this problem, Dirty Miles has put each and every Spartan WOD at your fingertips.

Cantatore updates the WOD database every 1-2 weeks, which keeps you—and extreme racers like you—sweating it out with Spartan workouts. With an easy to navigate list, Dirty Miles will motivate you to kick up your training for a Spartan Race. Every extra burpee counts when there’s fire standing between you and the finish line.

Originally published at http://www.wodlounge.com/spartan-race-wods-fingertips/

We could all use a little motivation when it comes to dragging ourselves to the gym. And what better motivator to set your squats into motion than bragging rights and cash? Open Athletic kicks fitness buffs into gear with online competitions that reward the fittest with cash and prizes.

Contests are posted online along with rules, video demonstrations and prizes. Think you can out burpee the best in four minutes for $400? Prove it! Anyone can enter their scores online, but video proof is needed to win prizes. Open Athletic challenges its community to not only beat their competitors, but also themselves—users are allowed to continue posting scores until they’ve entered a personal best.

And it’s not just the strongest who win, but also the most persistent. Open Athletic’s ranking system was designed to encourage and reward individuals who frequently participate in competitions. The number of contests entered is taken into consideration when points are awarded in competitions.

Overhead squats seem unappealing now, but throw the potential to win $600 into the mix and you won’t be able to put down the barbell. Open Athletics fosters a community where you can challenge yourself, challenge others and win cold, hard cash just for hitting the gym. Get involved at openathletic.com or let their active Facebook page motivate you at facebook.com/OpenAthletic.

Who knew squats could be so rewarding?

Originally published at http://www.wodlounge.com/bucks-burpees-open-athletic-awards-cash-fitness/